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Understanding Anxiety Disorders and How To Manage Them

Leave a Comment / Anxiety / Parvathi / July 27, 2023 / anxiety disorder, managing emotions, mental health, negative emotions, self help, symptoms of anxiety

Anxiety is a common emotion that many of us are familiar with. We may all experience it on certain occasions that may be stressful. This is why not all anxiety is an anxiety disorder. However, when anxiety builds up over time, and is ignored, it can manifest in different ways. There are some common ways how unprocessed anxiety manifests in our lives, and these are known as anxiety disorders. Anxiety Disorders can cause a great deal of stress while carrying out daily activities. Normally, anxiety is a helpful emotion that warns us when we are under threat. But when we experience excessive anxiety, it starts to take control over different parts of our life negatively. The key to managing your anxiety disorders is to understand them. In this article, we look through the different anxiety disorders, and ways you can manage them. Managing anxiety is essential to help you overcome anxiety disorders and lead a well-balanced and peaceful life. When Is An Anxiety Disorder Diagnosed? “Feeling anxious” is considered to be an anxiety disorder when your anxiety starts affecting your daily life. With Anxiety Disorders, anxiety takes the center stage of your life. You may spend most of your time managing or worrying about certain symptoms coming back. For anxiety to be considered a disorder it must be so much that it impacts your social and work life. With anxiety disorders like Obsessive Compulsive Disorder, you may worry about your intrusive thoughts. This may lead you to engage in compulsive behaviors. On the other hand with Panic Disorder, you may begin to worry if a panic attack may occur again. You may also begin to avoid public spaces due to your fear of getting a panic attack. This fear of public spaces is known as Agoraphobia. Excessive anxiety can manifest in multiple forms. Therefore, there are different types of Anxiety Disorders. Types of Anxiety Disorders The core feature of all anxiety disorders is unresolved anxiety. This anxiety can be overwhelming and deep-rooted, and we may be unable to process or sit with it. Therefore, our mind and body bring out various symptoms to distract us from the anxiety. These symptoms over time, turn into Anxiety Disorders. They are of the following types: Generalized Anxiety Disorder: Generalized Anxiety Disorder or GAD involves extreme fear or worry in almost every aspect of life. You may also experience certain bodily symptoms such as tiredness, muscle pain or stiffness, and a change in sleep and eating patterns. Social Anxiety Disorder: In this disorder, you may avoid social situations, or you may find social settings overwhelming. You may avoid speaking in public, socializing with people, or avoid eating in public. Panic Disorder: Panic Disorder involves repeated panic attacks. A panic attack is a sudden onset of extreme fear and distress in the mind and the body. It causes sweating, palpitations, chest heaviness, rapid breathing, and a fear of losing control or dying. It can be an extremely frightening experience, and it may make you worried about having another panic attack. Agoraphobia: Agoraphobia is a fear of being in public spaces. It is a fear of not being able to escape, or not receiving help. It could happen on its own, or as a result of a panic disorder. Agoraphobia with a panic disorder may cause you to worry about having another panic attack in public, and not receiving help. This can make you avoid getting out of your home, or you may only leave with a companion. Phobia: Phobias are fear of specific things, situations, or people. A fear is called a phobia when what you fear isn’t usually harmful. Some common examples of phobia are the phobia of blood, certain animals, insects, water, and flying. Separation Anxiety: This is the intense fear of being separated from a close one. If you experience separation anxiety, you may try to stay as close as you can with the close one. You may also worry if you may lose them, and may have nightmares of losing them. Thus, anxiety shows up in various forms which are broadly termed as “Anxiety Disorders.” To treat anxiety disorders, you will have to address the deeply rooted anxiety within you. It is only then you may find relief from the symptoms of anxiety. Medication for Anxiety Disorders: Is It Necessary? Whether medication is necessary for anxiety disorders or not depends upon the severity of the symptoms and the extent of dysfunction these symptoms bring to your life. Sometimes, you may deal with severe anxiety which may produce extreme symptoms. If these symptoms disturb multiple areas of your life, then medications become necessary. Medications help to treat and manage the symptoms of various anxiety disorders. Medications like benzodiazepines, for example, can help with the rapid heartbeat and anxiety during panic attacks. However, treating anxiety has a lot to do with regulating the nervous system. Medications only help the symptoms of the anxiety disorder and may be very necessary to manage the difficulty for a while. However, the deep rooted issues leading to the anxiety disorders can only be worked through by therapy and regular relaxation, meditation and other self-management practices. Are your anxieties holding you back? Counseling can be a great tool for you to manage and overcome your anxiety and lead a happy, stress-free life. We are here for you. Book an Appointment Counseling And Therapy For Anxiety Disorders At Inner Space, we believe that treating anxiety requires a multi-dimensional approach. Therefore, our therapists help you observe the underlying patterns of negative thoughts and beliefs, and regulate your nervous system and body through relaxation and somatic therapies. Learning to handle anxiety requires learning to process fears and sit with difficult emotions. These practices are crucial to overcoming anxiety and taking charge of your life again. A good and qualified therapist can help you stay with fear and process it. Therefore it is important to find the right therapist to help you through an anxiety disorder. Going for counseling can

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Individual Counseling Vs Couples Counseling: What Do I Choose?

Leave a Comment / Therapy / Inner Space Team / July 10, 2023 / benefits of therapy, counselling and therapy, counselling process, couples counselling, go for therapy, relationship issues, self help

The decision to take up counseling can be confusing. Choosing the right therapist can be difficult, as there are different forms of therapy available around us. In general, all forms of counselling focus on working with personal and emotional concerns, with a counselor, or therapist. Counseling is a process that can be used by everyone, from children, couples, teens, to young and older adults. Since counseling caters to a wide range of people, it can be tough to choose a type of counseling that is structured according to your needs. Therefore, it is important to understand what each type of counseling is. This awareness can help your decision-making process smoother. In this article, we will be looking at two common types of counseling — Couples Counseling Vs Individual Counseling, and what makes them different from each other. What is Couples Counseling? Couples Therapy is known by many names. It is also known as couples counselling, premarital counseling, or marriage counselling. Couples therapy can be used by both married and unmarried partners. At Innerspace we offer Pre-marital, and Marriage Counseling for couples. While being in a relationship, couples are bound to go through numerous difficulties. Couples counseling helps in resolving such issues between partners. Couples Counselors tackle issues between couples such as: Trouble getting along with your partner Communication Problems Intimacy Issues Financial Issues Managing needs and expectations in relationships The main goals of couples therapy are to: Improve the quality of the relationship Work on current and future issues Learn healthy communication patterns Become closer and learn more about each other Couples therapy usually involves two phases. Initially, the partners meet the therapist individually and then, together. Individual sessions help the therapist understand each partner’s concerns better. If you would like to learn more about how couples therapy works and its process, click here. Counseling is a process that equips you with skills to tackle certain difficult areas of life. Similarly, for couples counseling, you and your partner will learn certain skills to collaboratively manage your issues. Some Important skills you will be learning from Couples Counseling are: Improve how you communicate with your partner Get a better understanding of your partner’s needs Learn ways to manage conflicts Have a positive mindset about the relationship Relationship counselors use a variety of techniques for you to build a stronger relationship with your partner At Inner Space, we help couples with their issues using different techniques, like Cognitive Behavior Therapy, Mindfulness, and others. If you would like to learn more Couples Counseling at Inner Space, please click on the following links: Marriage Counseling Online Premarital Counseling Online Contact Us Counseling is a process that can help you learn more about yourself and your relationships. Our Counselors are trained to help you with a wide range of concerns. If you are interested to schedule an appointment with us, please click the link below. Book an Appointment What is Individual Counseling? While couple counseling focuses on difficulties between partners, Individual Therapy involves meeting a therapist to discuss your personal issues. In Individual Counseling, the main goal is to help you manage emotional issues, relationships, life changes, stress, and anxiety. The counseling sessions occur weekly or as often as needed. Each session can be 50-60 minutes long. Counselors practicing individual therapy pays attention to your patterns and less on others. Their primary focus is understanding your patterns, thoughts, feelings, and needs, and collaboratively working on it to resolve your concerns. Our therapists at Inner Space are trained in a wide range of therapies. Some of the many techniques we use in our practice are Mindfulness Based Therapy, Somatic Therapy, Client Centered Therapy and Cognitive Behavioural Therapy. If you would like to learn more about Online Counseling at Inner Space Key Differences Between Individual Counseling Vs Couples Counseling There are large differences between Individual Counseling vs Couples Counseling. Here are some of the main differences between them: Individual Counseling: Includes sessions with the client alone Focuses on emotional issues, unhelpful patterns of thinking and feeling, underlying unhelpful patterns of thinking and feeling, stress, major life changes, relationships and other concerns Understands the past and present patterns of the client. Helps clients manage issues by themselves Couples Counseling: Includes sessions with the couple together and separately with each partner Focuses on improving the relationship and reducing conflicts Works on the issues between the partners, and less on the individual Helps partners become closer, and better at communicating with each other Should I Choose Individual or Couples Therapy? If you are in a relationship, and confused about choosing which type of counseling to choose, try to look into what you expect from your counseling. For instance, if you want to focus on improving your relationship by addressing your individual patterns, behaviors, and emotions, you can opt for individual counseling. However, if your main aim is to work on patterns within your relationship and its dynamics, and if you are interested to work on improving the relationship collaboratively, you can opt for couples counselling. If you are still unsure of which counseling you should go for, it can also be a good idea to consult with your counselor. By understanding what you are seeking help for, they can help you guide what type of counseling would be more appropriate for you and your goals. Frequently Asked Questions How can Psychological counseling help me? Psychological Counseling encourages open and honest dialogue about issues that cause you distress. Through your relationship with your therapist, you’ll work to identify and understand how these stressors are impacting your life, and learn ways to cope with them. How do I choose between Individual Counseling vs Couples Counseling? To choose the right form of therapy, you must first understand what you want help for. If you have personal concerns like: Stress Anxiety Depression Trauma Self-confidence Issues You should think of choosing individual counseling. If your concern involves improving your relationship with your partner, then Couples Therapy is a better fit for you. Couples Therapy needs both the partners to be

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How To Choose The Right Online Counselor For Your Needs

Leave a Comment / Therapy / Inner Space Team / July 5, 2023 / benefits of therapy, counselling and therapy, counselling process, go for therapy, mental health, online counselling, self help

Online counseling is a service that addresses mental health issues and is provided via video call, chat, phone, or email. Today, psychological support and counseling are much easier to acquire than before. Location used to be important, but those days are long gone. Nowadays, many licensed counselors and therapists have an online presence, making it simple and comfortable for you to find treatment within the comfort of your home. Like any in-person therapy, online counseling focuses on helping you acknowledge, understand, and gradually change the way you perceive thoughts, emotions, and behaviours that affect your mental health. It provides you with an opportunity to talk and interact in a setting that’s more conducive and convenient than visiting a therapist’s office. Factors To Consider While Selecting A Right Online Counselor or Therapist Let’s look at some factors you need to consider when selecting a right online counselor or therapist. Determine your needs – Understand what you intend to gain from therapy. The clearer your mind is regarding your therapy goals, the easier it will be to review your progress. This will also assist you in determining whether you can benefit the most from therapy. For instance, you might need help addressing a specific mental health concern. Or you might want to voice your worries and talk about something that’s been bothering you for a while now. Whatever the reason, you can communicate with an online counselor and ensure these concerns are addressed in the session. Assess your compatibility with potential counselors – If you’re transitioning from in-person to online therapy, it’s better to keep certain things in mind. You might not succeed in finding the right online counselor on your first try. That’s totally okay! Going through a few counselors before settling on the right professional is always better than working with someone who doesn’t understand your mental health needs. For instance, would you prefer interacting with someone of the same gender? Or would you be more comfortable talking to someone who is older, younger, or more or less your age? Something that you may also want to consider is sexual orientation. There are many counselors who are queer affirmative and offer pride counseling online. Thus, look for a counselor whose background is aligned with your therapy goals to make this process easier. Schedule an initial consultation – When doubts linger about how online counseling works, you’ll probably have questions and concerns about the whole process. Scheduling an initial consultation with an online counselor is a wonderful way to get your questions answered and have a general understanding of how the process works. Some questions that come up during consultation include: What does an online session look and feel like? How long will you be receiving therapy online? How much does an online session cost? What are the cancellation policies and steps for rescheduling a session? An online counselor’s ability to assist you with your emotional turmoil can be determined after a quick discussion of the problems and symptoms you’re currently dealing with. As a result, you have more clarity and are prepared for your online counseling sessions. Scheduling and availability – Online counseling is a good choice if your schedule is unpredictable. To make it convenient for you both, you might wish to find out your online counselor’s availability and schedule. You can select a weekend session or probably after-work online sessions, depending on how busy your day is. For instance, some people may prioritise weekly sessions, while others may prefer to only attend a few sessions each month. Review counselor profile – Counselors and therapists do have an online presence. By reading their bio, you can get a sense of their values and ethics, along with how they intend to support you in therapy by being genuine, empathetic, and understanding. A strong therapeutic relationship can be built between you and your counselor by working cohesively to make you feel like you can trust them. Other things you may get to know by accessing their profile are if your online counselor is multilingual, if they work with certain demographics, their area of expertise, and whether they are trauma-informed. Credentials and qualifications – One needs to have a minimum Master of Arts or MSc in Applied Clinical or Counseling Psychology for them to qualify as your counselor or therapist. The course includes internships in hospitals, mental health clinics, schools, and NGOs, along with dissertation and research work for them to complete in order to receive their respective degrees. Privacy concern – Mental health professionals practise complete and utmost confidentiality with regard to your online sessions. A client’s participation in therapy as well as its contents are both confidential. Your identity as a client is also protected when an online counselor: Does not disclose your personal information through email or text Does not acknowledge you, the client, first outside of a therapeutic setting Does not divulge session information to a third party without your consent So, what you say stays in the session. But, there’s an exception to this. Counselors can break confidentiality in some circumstances when: There’s a threat to your life, or someone’s trying to physically harm you You’re a danger to someone’s well-being or intend to assault them, and You’re a threat to yourself or have thoughts of self-harm In situations like these, your online counselor will notify your emergency contact, who can help ensure you are safe and seek hospitalization if required. Session length – An online session is booked for an hour. However, a segment of time known as the ‘therapeutic hour’ can range from 40 to 55 minutes. That’s when your online session takes place. During extra time, the counselor takes notes, goes over key elements that were discussed, gives homework, and schedules an appointment for your next session. Depending on the type of mental health service you’re receiving, your online counselor will give you an idea of the length of your session. Be prepared to put in efforts: In order to manage your emotional

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Online Counseling for Couples: How It Works and Why It Can Be Effective

Leave a Comment / Therapy / Inner Space Team / June 27, 2023 / benefits of therapy, counselling and therapy, counselling process, couples counselling, online counselling, relationship counselling, relationship issues, self help

Have you been considering couples counseling, but you are confused about it’s process, and all that it entails? There are a various types of therapy available that address different concerns of individuals, families, and couples. Moreover, there are a variety of therapeutic approaches or techniques that therapists use while interacting with clients. This makes it confusing and difficult while choosing the right therapist, and the type of therapy for you. In this article, we specifically cover online couples counseling. Telecounseling or Online Counseling for couples is conducted with the help of the internet, over video call. It is an effective and accessible option for everyone who wishes to go for therapy. Marriage Counseling online can be a great option for couples as it provides a safe space to speak about your concerns from the comfort of your home. The common concerns that Online Couples and Relationship Counseling can help you with are communication issues, troubles with intimacy, resolving conflicts, and many more. At Inner Space, we offer our counseling services online which includes couples counseling. Challenges That Can Be Addressed Through Online Counseling for Couples A relationship is a shared experience that two individuals go through. As two people move through a relationship, it is common to have conflicts and misunderstandings. Conflicts may bring up various painful feelings and both the partners may become defensive, aggressive, or emotional. Sometimes, the smaller unresolved issues and feelings can pile up over time and turn into larger conflicts. This can create distance between you and your partner. It can also result in feeling dissatisfied, unheard, or unloved by your partner. As the two people involved in a relationship are completely unique, you may have different needs and expectations from your partner and the relationship. Both the partners in the relationship may have their own perspectives and beliefs that they have learned from their childhood. By not addressing these differences, you may begin to resent your partner over time, and it can create more chances for conflict in the relationship. Relationships are an important and enriching part of our lives. We seek love, companionship, and support from our relationships. But, relationship issues when left unattended can bring a lot of disappointment and pain in both the partner’s lives. It may feel like it is impossible to know what your partner really wants. This can bring a lot of confusion in the relationship. It can make you feel disappointed and helpless. Contact Us For Online Counseling For Couples Couples Counseling can be a great opportunity for you to work towards creating a supportive, healthy, and loving relationship. We are here for you. Book an Appointment Why Online Counseling For Couples Can Be Effective Couples Therapy works on the notion that every individual is unique, even when they are in a relationship. Each partner functions, thinks, and behaves differently from the other partner. Therapists can provide you with an unbiased perspective on what is really happening in the relationship. A counselor can give you a supportive, non-judgemental view on the patterns, relationship dynamics and issues in the relationship. Couples Counselors are trained to notice how each of your patterns, expectations, and tendencies could be negatively impacting the relationship. They can guide you on how to learn more about yourself and your partner. Sometimes, a lot of thoughts and feelings when unexpressed can cause pain and resentment later. Couples Counseling can help you improve how you communicate your needs and expectations with each other. They can also help you manage any overwhelming feelings that come during conflicts. Going for couples counseling can be an effective and valuable addition to your relationship. It helps both the partners become more aware of their patterns, emotions, and ways how they handle conflict. It also helps you develop a new perspective on the relationship and your partner. The Benefits Of Having An Online Counseling For Couples There are multiple benefits of choosing an online couples counseling session. Privacy: Online counseling makes sure that all your personal information and concerns you share with the therapist remains confidential. Convenience: You will get to choose a time of the day or week that is most convenient for you and your therapist. Flexibility: Scheduling and rescheduling sessions are easier with online counseling. You can choose timings that are right for you and your partner. Accessibility: You can access counseling wherever you are on the globe. Wider range of options: Choosing online therapy opens you up to more options for therapists. This can help you find therapists that are suited for you and your partner. How Does Online Couples Counseling Work? Online relationship counseling includes separate sessions with each partner, and sessions together. You can attend these sessions online with your partner, wherever you are on the globe. Our counselors usually conduct individual sessions first to learn more about the issue from the perspective of each partner. The counselor helps both you and your partner identify the underlying patterns of thinking and feeling, areas of conflict, and issues in communication that lead to problems and work on resolving them. Couples Counseling can help you: Improve communication skills. Become better at understanding yourself and your partner. Learn coping strategies that are useful to manage conflicts. Develop a stronger bond and obtain a positive outlook towards the future of the relationship. Couples therapy can be used by both married and unmarried couples. Therapy for married couples is called Marital or Marriage Counseling. For unmarried couples, the counseling is called Premarital Counseling. At Inner Space, we offer both Marital and Premarital counseling for couples facing various personal and interpersonal issues in the relationship. If you would like to learn more about our Relationship Counseling Services, please click on the following links: Marriage Counseling Premarital Counseling While Marriage Counseling online can be a great option for couples who are opting for therapy, it may not be the right fit for you if: If you or your partner are suffering from severe mental health issues, in-person counseling would be more suitable for you. If you or your

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Working Through Body Image Difficulties Mindfully

Leave a Comment / Self-esteem / Inner Space Team / September 12, 2022 / body image, body positivity, managing emotions, meditation, mindfulness, negative thoughts, self esteem, self help, self love

What are Body Image Difficulties? How many times have you found yourself scrolling through Instagram and feeling like you aren’t good enough? You may feel your nose is fat, lips are too thin, eyes aren’t pretty, or that you are simply not fitting into the ideal body type. Social Media can Negatively affect Body Image -this is where our insecurities stem from to give rise to body image difficulties. However it is important to remember that the images we see online are very different from reality. It’s not just social media though, you could also find that you are comparing yourself to the people in your life. It may be your siblings, parents, friends or colleagues. But don’t worry, you are not alone! It is important for you to create the space to understand yourself. Being kind towards your feelings and experiences is a simple first step toward dealing with body image difficulties. We can only appreciate ourselves when we take the time and space to understand ourselves. Let’s do an activity for you to create a kind of friendship towards your body and change the way you view yourself. A Practice To Appreciate Your Body In this activity you will have to bring focus to the smaller sections of your body- thanking and appreciating it for what it does for you. Before starting your practice sit on a chair or the ground comfortably, with your eyes closed. Start by taking 5–10 deep breaths. Each time you breathe in, remember it is helping you to stay alive and well. Every time you breathe out, smile and relax your body a little. Now slowly bring your attention to the area covered by your hair. Your brain is one of the most vital organs in your body, and is working all the time. Appreciate what all it does for you. Smile at it lovingly and say, ‘I thank you for taking care of me every day.’ Now, stay connected, feeling the sensations in your face for a few seconds. Similarly, turn your full attention to your face and gradually move your attention to your whole front torso, from your neck to your chest and belly followed by your back working your way up to the seat of the body and your legs. Once you have finished appreciating and thanking your entire body, take your attention to that one aspect of your body that disturbs you the most. Focus your full attention on that one aspect. Now simply remind yourself again how your body works tirelessly to keep you well and functional. Is it not unfair to be upset about something so minor? Smile at that aspect of your body and say, ‘I am sorry, I have not loved you enough. I am sorry I have been unkind to you by disliking you. I will try to remember how kind my body is to me.’ Now smile at that part and stay connected to it, watching the sensations for a few seconds. End your practice by taking a few deep breaths, smiling and relaxing every time you breathe out. This is a beautiful way to mindfully learn to love and appreciate yourself and deal with body image difficulties. When you focus on remembering the wonderful ways in which your body supports you every day, even without you caring much for it, you will gradually start to love your body. Your body will also respond by healing and becoming healthier. Are You Struggling With Body Image Issues? Counseling can be a great tool for you to work on your relationship with your body and lead a happy, stress-free life. We are here for you. Book an Appointment Frequently Asked Questions Are Body Image Issues only limited to a particular gender? Body image issues can affect individuals of all genders. While body image issues are usually represented as a female issue, it is, in fact, an issue that can affect anyone. How you perceive your body is linked to your self-esteem and can often lead to mental health difficulties and disordered eating. What are other ways to improve the relationship I have with my body? Developing a healthy relationship with your body can be difficult, but it isn’t impossible. Being compassionate with yourself and accepting yourself for your qualities and your flaws can help you improve the relationship with your body. Other ways to manage body image difficulties is to challenge negative, self-critical thoughts to produce more logical, rational, and positive ones. Also, if you feel like you need some professional help, it is always great to approach a mental health professional, like a therapist to help you with this. Do cultural and societal standards impact body image? Certainly! Popular culture or the mainstream culture often celebrate an “ideal” or “perfect” version of how a person should look. This, is often an unrealistic standard that most people fail to meet. These societal standards can often perpetuate body image difficulties as people often try to be like these ideal versions, creating low self-esteem. About the Author This article was written by Simran Sharma, Counselor at Inner Space. This post was consulted & approved by professional therapists practicing online therapy and counseling. Ask a Therapist If you are interested to know more about body image and other mental health topics, ‘Ask A Therapist’ is a platform for you to ask your questions related to Mental Health, Mindfulness & Emotional Well-Being to our team of qualified Therapists. Ask a Therapist Related Blogs Managing Difficult Thoughts Mindfully Body Image Issues In Adolescence: How Can You Develop A Positive Body Image?? Coping with Social Anxiety: The Fear of Being Judged

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DISCOVERING ARCHETYPES - DAY 4: THE CHILD ARCHETYPE

Dealing with Difficult Times Mindfully

Leave a Comment / Mindfulness and Meditation / Inner Space Team / September 12, 2022 / being in the present, manage anxiety, managing emotions, mindfulness and meditation, negative thoughts, relaxing the mind, self help

There may be difficult times in your life when you feel like things aren’t going your way. No matter how much effort you put in, nothing seems to be falling in place! When you feel low, you may experience low moods often and you may also have noticed that you struggle to eat, sleep or even enjoy a conversation with a friend. This could lead you to start feeling depressed and dejected! Distracting yourself with a movie or scrolling through Instagram is our first go-to method of dealing with difficult times. But no matter how much you try, you just can’t seem to shake off that glum feeling for good. More often than not, the feeling comes back, making you feel worse than before! So how do we then deal with these difficult times mindfully? You may find this particular Zen story helpful in such times. A student went to his meditation teacher and said, “My meditation is horrible! I feel so distracted, or my legs ache, or I’m constantly falling asleep. It’s just horrible!” Begin Your Practice of Self Awareness & Well being With Our Free E-Book ‘First Few Steps To Mindfulness’ Click here “It will pass,” the teacher said matter-of-factly. A week later, the student came back to his teacher. “My meditation is wonderful! I feel so aware, so peaceful, so alive! It’s just wonderful!’ “It will pass,” the teacher replied matter-of-factly. The story points to the truth of life. Impermanence is the only permanent aspect in our lives. Everything you love and hold dear will be gone eventually. We don’t like to think about losing the people and objects we love, but to assume we will have them forever is pointless. Accepting that things change, sometimes not in the way we want, is an important lesson helping us to grow and become mature adults. Remembering impermanence and accepting it helps us to accept that the negative states will pass. Practicing the art of reminding yourself about impermanence frequently helps our mind realize thus and so, aids in dealing with the difficult times mindfully. About the Author SHARE THIS BLOG! READ SIMILAR BLOGS Working Through Body Image Difficulties Mindfully What are Body Image Difficulties? How many times have you… Read More Inner Space TeamSeptember 12, 2022 Recognising Our Feelings What Does it Mean to ‘Feel’? Our feelings are responsible… Read More Inner Space TeamSeptember 12, 2022 Benefits Of Mindfulness The Many Benefits Of Mindfulness Benefits Of Mindfulness Mindfulness helps… Read More Inner Space TeamSeptember 17, 2021 Feeling Stuck? Why is Change Difficult ? Is there a change you’ve been wanting to make since… Read More Sadia SaeedJanuary 20, 2015

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Dealing with Anger Mindfully

Leave a Comment / Anger Management / Inner Space Team / September 12, 2022 / anger management, controlling anger, managing emotions, meditation, mindfulness, relaxing the mind, self help

Have you ever gotten angry at your parents for not letting you go out with your friends? Or on your friends itself, for not listening to you? You are not alone! Being angry is natural and we all experience it at some point. It can be a frustrating experience but the good news is you can deal with anger and gain some control over it with love and compassion. Being mindful and kind towards yourself is one of the most important steps to dealing with anger. Shifting focus mindfully, inwards and away from the person or situation, allows you to let go of the constant flood of thoughts that the mind creates. To help you deal with anger mindfully, there are a set of steps you can follow, so you can shift focus, mindfully regulate this anger, calm down and feel more in control. This activity given below can also be remembered as the PNAS practice Read also: Online Therapy for Anxiety Activity To Deal With Anger Mindfully Step 1: Pause When you feel anger, recognize your habitual pattern of dealing with it. Do you want to shut down or do you overthink or you want to react? Instead of giving in to your habitual tendency, try to pause. Take a few deep breaths. Ask yourself and your body how you are feeling. Let the answer come from within you. Step 2: Name it You already have a name for your emotion. Tell yourself, ‘I am angry now. I will simply spend some time knowing my anger.’ Promise yourself that you will decide what to do with the person or situation later. For now, you will simply attend to this feeling of anger. Step 3: Accept it “You are angry” –is the reality of the present moment. It is okay to feel angry for now. There is no question about whether you should or should not feel angry. Instead, just simply accepting it will suffice. Maybe you can say to yourself, ‘I am angry now, and it is okay.’ Step 4: Support it Remind yourself that you need your own affection and support now. Do a quick body scan. Notice where you might feel anger in your body. Your jaws may feel tight or you may feel heat on your face or elsewhere in the body. Anger is usually a high-energy emotion so you may feel like moving to express anger. Accept all the sensations in the body completely. Now that you can sense what the body is going through, you can actively support it. Support means allowing the body to feel the anger and helping it through a difficult time. It does not mean trying to stop being angry. Related Read: Online Meditation Course: 8 Weeks Mindfulness Meditation Begin A Practice Of Self-Awareness & Well-Being With Our Free E-Book ‘First Few Steps To Mindfulness’ Click Here Frequently Asked Questions How can anger impact my daily life? While anger is a normal healthy emotion, it can damage many areas of your life if you experience and express anger in an unhealthy way. Anger can impair social connections, your professional life, and many other areas of your life as it can cause strained relationships and misunderstandings. Can I eliminate anger from my life? Anger is an emotion that is essential for your survival, like the positive emotions of happiness and joy. The goal shouldn’t be to eliminate anger, but to create space for it and be comfortable with the experience of anger, and to find ways to manage it in a healthy way. When should I seek professional help for my anger issues? If you feel like your anger is impacting many areas of your life, and is causing issues in your relationships, and affecting your well-being, it is best to consult a mental health professional like a psychologist/ counselor to understand the concern and learn ways to manage anger. About the Author This article was written by Simran Sharma, Counselor at Inner Space. This post was consulted & approved by professional therapists practicing online therapy and counseling. Ask a Therapist If you are interested to know more about managing anger and other mental health topics, ‘Ask A Therapist’ is a platform for you to ask your questions related to Mental Health, Mindfulness & Emotional Well-Being to our team of qualified Therapists. Ask a Therapist Related Blogs Coping With Anxiety Using Mindfulness How To Practice Mindfulness Meditation? Benefits Of Mindfulness

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Recognising Our Feelings

Leave a Comment / Mindfulness and Meditation / Inner Space Team / September 12, 2022 / being in the present, learning about emotions, managing emotions, meditation, mindfulness, self help, sitting with feelings

What Does it Mean to ‘Feel’? Our feelings are responsible for making sense of our experiences in life. They help us survive, form and maintain connections with those around us. They are also one of the important factors in motivating us to do things. Since ‘feelings’ have such an important role in understanding our conscious experiences, it is vastly beneficial for us to be Recognising Our Feelings. If I ask you right now “how do you feel?”, you’ll probably say “I am feeling… happy, sad, angry, etc”. Sometimes you may take a minute to observe or recognise how you are feeling about something. If you are still unable to point out an exact feeling towards something, you may finally say “I am feeling okay”. But the real question is, ‘What Does it Mean to Feel “OKAY”?’ Our body tells us what we are feeling through sensations. For example, a hollowness in the stomach could mean you are feeling anxious, or if your face is flushed, it could be because you are feeling embarrassed. There may not always be clear indicators to your feelings, like a ‘heaviness’ in the chest or a ‘weakness’ in the knees. Yet, it is beneficial to recognise our feelings. Simply recognising our feelings and naming our emotions can give us a sense of relief and clarity. Recognising our feelings can sometimes be a bit of a task, but there are methods to help you get there. Let’s take the help of the checklist down below. Read the list of emotions below and ask yourself patiently which feeling you are most likely experiencing now. The word ‘now’ is key. Browse Our Mindfulness Programs Click here Pleasant Feelings Glad Joyful Appreciated Satisfied Loved Enthusiastic Cheerful Grateful Relaxed Peaceful Unpleasant Feelings Ashamed Irritated Hurt Lonely Unloved Angry Confused Embarrassed Jealous Disappointed Download this Activity about the author share this blog!

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Managing Difficult Thoughts Mindfully

Leave a Comment / Mindfulness and Meditation / Inner Space Team / September 12, 2022 / being in the present, manage anxiety, manage depression, managing emotions, mindfulness and meditation, negative thoughts, self help

Our mind is a powerhouse; from helping us make new friends, to getting us ahead in life, our mind does it all. It constantly works to make sense of our experiences. It also has an interesting tendency of creating stories to understand our world. However sometimes, in this pursuit, our mind can end up making false judgments. For example, you may feel like you don’t belong in your friend circle, or you may feel that you are not prepared for your exams. Coming up with scenarios to fill in the gaps of the actual truth can lead our mind to jump to conclusions, many of which are difficult to cope with! So how does one manage difficult thoughts mindfully? The difficult thoughts are self sabotaging to the mind and can cause you to battle with your inner self. Therefore here are three easy steps to managing your difficult thoughts mindfully. To begin with, identify one difficult thought that you struggle with often. Practice Mindfulness Through our ‘Free Mindfulness Videos’ Click here Now describe this difficult thought in some detail. While thinking about it follow the steps given below: Step 1: Remind yourself; This is merely a passing thought. If I don’t engage, it will fade away. This thought is a story that my mind has created. It is not necessarily true. We have a tendency to have more negative thoughts than positive ones. It is not my fault that I am stuck with it. Step 2: Try not to add to the thought; Make a conscious attempt to avoid adding to the thought. Resist other difficult thoughts that add on to create a false story in your mind. Step 3: Return to the present; You can ask yourself: Where am I now? What am I doing now? How can I pay attention to what is happening right now in my life instead of paying attention to the thought? You can take three deep breaths mindfully to bring yourself back to the present. You can also pay attention to sounds or to whatever activity you are involved in. Remember you are trying a new approach to mindfulness. Managing difficult thoughts will take some time and patience. Be kind to yourself ! Download this Activity about the author share this blog! read similar blogs Dealing with Difficult Times Mindfully There may be times in your life when you feel… Read More Inner Space TeamSeptember 12, 2022 Recognising Our Feelings What Does it Mean to ‘Feel’? Our feelings are responsible… Read More Inner Space TeamSeptember 12, 2022 The Neuroscience Behind Mindfulness The Neuroscience Behind Mindfulness Mindfulness as a practice for well-being… Read More Inner Space TeamSeptember 11, 2021 IT’S AN UNPLEASANT THOUGHT, NOT A FACT “My life is pathetic” “Others are so much happier than… Read More Inner Space TeamSeptember 23, 2013

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Being Friends with Yourself

Leave a Comment / Mindfulness and Meditation / Inner Space Team / September 12, 2022 / managing emotions, negative thoughts, self acceptance, self esteem, self help, self love

We typically focus a lot on building good relationships with others. We are constantly trying to be ‘good enough’ so we can maintain our relationships with them. However we tend to forget that one of the most important relationships is the one we have with ourselves, and the first step to this relationship is becoming friends with yourself. Many times, we are around people who consistently point out our flaws and make us feel like we’re not good enough. While others’ opinions may not always be in our hands, it is important to remember that what we do control how we view ourselves. That is why it is important for us to maintain a healthy relationship with ourselves. You can only cultivate this good, healthy relationship with yourself if you try becoming friends with yourself. This brings us to the question, “What is your relationship with yourself? — Is it one of anxiety, doubt, criticism, OR is it one of love and friendliness? Puzzled? That’s alright! Questioning your Relationship With Yourself Most of the time, we are not aware of what kind of relationship we have with ourselves, and that may be because we have never looked at ourselves from a newer perspective. We can easily change that by asking ourselves one simple question– “Are you a good friend to yourself?” Now to answer this question, you need to take a moment to recall a mistake you made in the past, whatever first comes to your mind, maybe something that makes you cringe at yourself. Think back to what was happening within your mind when you made that mistake and what you were telling yourself. You might notice that you were saying things like “I am not good enough”, “How could I make a mistake?”, “What will people think about me?” and much more. Now ask yourself, would you have the same reaction if your friend made the same mistake? Probably not. There is a high chance that you would feel much more compassion for them. You wouldn’t be so quick to judge them or belittle them, instead you would help them cope with their feelings by giving them space and comfort. The negative talk that you implemented on yourself would probably never come up for your friends.Now, imagine what would happen if you were able to give yourself the same level of understanding and support! It is true that many of us do not have a very friendly relationship with ourselves to begin with. However, being friends with yourself is an important part of your life and a positive outlook can be cultivated through time and effort. Becoming friends with yourself will pay off as you will gain the most reliable, lifelong friend within yourself. Begin Your Practice Of Self Awareness & Well-Being With Our Free E-Book ‘First Few Steps To Mindfulness’ Click here An Activity- Becoming Friends with Yourself. Let us do an activity today to develop a friendship with ourselves. To begin with, try to experience what it would look like to change our self-talk. Try to think of 5 things that are good about yourself and make a list of them. It is often difficult to see the good within us, so anything that you like about yourself, even the smallest thing, must be put down like; “I am enthusiastic.” Try to think of abilities and strengths from your view point. You may think of examples which may or may not be visible to others. It does not matter what it is. Step 1: Now take each of the points you have written and complete the following sentences. (For example, I appreciate myself for being enthusiastic.) I appreciate myself for …… I appreciate myself for …… I appreciate myself for …… I appreciate myself for …… I appreciate myself for …… Step 2: Now visualize yourself sitting in a relaxed way, peacefully. Look at your imagined image for a few seconds. Then mentally say to your image each of the sentences in step 1. Smile at your image after each sentence. Repeat each sentence as many times as you feel like saying it, or until you feel good about saying it. After this exercise, notice how you are feeling. Were you able to wholeheartedly appreciate yourself for your gifts? Did you feel good about yourself? Even if you did not, this is only the beginning. You are just getting started. You may not be great friends with yourself yet, but you have definitely taken a step on the path to becoming friends with yourself! Devote 5 minutes everyday for this activity and begin your journey to being friends with yourself! Download this Activity share this blog! read similar blogs Individual Counseling Vs Couples Counseling: What Do I Choose? 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Recognising Our Feelings

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Being Friends with Yourself

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